The World Health Organization defines health as “a state of complete physical, mental and social well-being”. Our physical and mental health are closely connected, and this is especially evident in chronic conditions. Having serious a mental health illness, such as severe depression, anxiety or schizophrenia, raises our risk of having chronic physical conditions, and vice versa – having a chronic physical condition such as diabetes, asthma, cardiovascular disease, cancer, arthritis or anaemia raises our risk of poor mental health, such as depression and anxiety.
Studies suggest around one in three people with a long-term physical health condition also have a mental health problem, and having a mental health problem can seriously worsen physical conditions, increasing the risk of dying and shortening life expectancy.
“Although one may be genetically predisposed to mental illness, a traumatic event which overwhelms the nervous system needs to occur to set it in motion,” says Gauteng psychologist Illeana Cocotos, whose special focus is grief and trauma counselling and EMDR (Eye Movement Desensitization and Reprocessing).
“This is because when one is faced with a traumatic event, either one’s fight, flight or freeze response kicks in to deal with the impending danger. A disregulated nervous system which doesn’t release this tension ultimately results in mental and physical illness. Depression, for example, is a freeze response, not merely a disease of the mind. The body is in an emergency state and goes into shutdown mode to conserve energy to allow basic functioning to occur. This would account for why energy and motivation in this state would be low.”
Other reasons for the link between mental health and physical conditions can be a lack of support to change unhealthy behaviour (stopping smoking, cutting back drinking), and lack of medical help – people with mental illnesses are less likely to get routine medical checks such as blood pressure, cholesterol and weight, which can pick up signs of physical conditions earlier.
Mental health problems can also affect our bodies directly – depression, for example, often comes with fatigue, headaches, digestive upsets and insomnia. “A nervous system which is disregulated for long periods and is full of stress hormones is toxic to the healthy functioning of the body. This will result in various body sensations, ailments and ultimately physical disease,” says Cocotos.
“As depression indicates a freeze response, talking about it in therapy may improve it somewhat and medication can help manage it. The real healing, however, has to be on a somatic level (relating to the body, as distinct from the mind). The traumatic response has to be thawed out or released through psychotherapeutic techniques which involve the body as well as through physical activities or movement.”
Ways to boost both your mental and physical well-being
1. Get moving
Exercise keeps not just your body in good shape, but your mind and emotions, by releasing feel-good endorphins. Even 10 minutes of brisk walking has been shown lift energy and mood and improve mental awareness. Aim for 20 to 30 minutes a day of any activity, from jogging to gardening.
“A body that is free of tension is unable to hold trauma and so will reduce the possibility of physical and mental disease occurring,” says Cocotos. “Reducing the tension in the body needs to be the first step in therapy.” She tells how world-renowned US trauma psychiatrist Bessel van der Kolk came to South Africa to assist with the Truth and Reconciliation Commission and visited traumatised families with the late Bishop Desmond Tutu.
“He recalls how Bishop Tutu allowed the families to tell their stories and then he witnessed how Bishop Tutu danced with them. Van der Kolk describes how essential this dancing movement was in releasing the trauma from the bodies of these family members and ultimately facilitated their emotional and physical healing.”
2. Eat healthily
A balanced diet based on unprocessed foods –vegetables and fruit, wholegrains and legumes, with some protein (lean mince, fish, chicken, eggs) and essential fats (canola, olive or sunflower oils, nuts and seeds, avocado and fish), can help influence the prevention and management of many mental health problems, including depression and dementia.
Cut back on processed carbs and sugars, which lead to energy spikes and slumps, affecting mood and upsetting your gut microbiome. And include cultured foods such yoghurt and fermented foods (such as sauerkraut and miso), which contain beneficial microbes, says Cape Town dietitian Claire McMahon.
The bacteria in your gut produce neurochemicals that your brain uses to regulate physiological and mental processes – they manufacture around 95% of our serotonin, which influences mood and gut function.
3. Clean up your life
Quitting smoking, cutting back on alcohol and prioritising sleep will benefit both mental and physical health. If you struggle with these, speak to your health professional who can guide you to the right support.
“Smoking or any other addiction is a coping mechanism individuals use to dissociate or numb out from emotional pain,” Cocotos says. “Difficulty sleeping also signals that the nervous system struggles to relax and indicates underlying trauma which needs to be dealt with. Once an individual is able to process their underlying trauma, the addiction will serve no purpose for them, their bodies will feel safe again and sleep should be restored.”
In short, she says, “the key to physical and mental well-being lies in our ability to regulate our nervous system. So our physical and mental health are intertwined and treatment needs to be holistic.”
IMAGE CREDIT: 123rf.com
* Reliance on any information provided on this Website is solely at your own risk.
The content of this Website is provided as a service to you for educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing symptoms or need medical advice, you should seek the advice of your healthcare professional.